What can you do to open your shoulders, beautiful back? In real life, shoulder opening is actually a common yoga movement. Opening shoulders can make our shoulders and necks more flexible, which is good for our health. Let's share what actions can open the shoulders and beautiful back.

What action can open the shoulder and beautiful back 1 beautiful back action 1: kneel down and open the chest.

This exercise can easily train the trapezius muscle behind you. Besides stretching tight muscles, you can also lose weight in butterfly sleeve! When preparing, first put your feet and one hand close to the ground and the other hand on your head. When exercising, open and close the hand shaft holding the head back and forth to the inside of the body, and do 15 times on one side and then do the other side, and do a group of 15 times on both sides, and do 3 groups every day.

Beauty Back Action 2: cobra pose

Cobra pose has a remarkable effect on improving shoulder soreness, backache and round shoulder of tortoise back. It is strongly recommended to do it every day! When preparing, we lie prone on the yoga mat (or bed), put our palms on both sides of the chest, then lift the upper body off the ground with both hands, stay for 10- 15 seconds, and then slowly return to the prone position. 15 Have a rest after continuous practice. It is recommended to do 2 groups every day.

Beauty back action 3: folding feet and stretching

The next two movements can be done in a chair. It is highly recommended for sedentary people to learn! First step your right foot over your left knee, then relax and bend forward naturally. Your hands can touch the floor as much as possible to stretch your back more. After finishing, do the same thing, and you can stay 10- 15 seconds every time you bend over. Do it slowly, the effect is more obvious!

Beauty back movement 4: arch back stretching

In the last action, let's put our heads on our hands, inhale, abdomen in and chest out. Relax naturally when exhaling, and relax the muscles of the shoulders and neck through this stretching breathing method. Doing more can improve the problem of shoulder retraction!

What can you do to open your shoulders, beautiful back? Action 1: stand on the yoga mat with one foot, the sole of your foot firmly attached to the ground, and the leg muscles are tight, creating an extremely stable balance point for your body; Inhale and abdomen, the back is straight, and the elbows and hips are bent on the same side as the standing legs; The other leg is raised, and the right hand reaches out and grabs the right heel.

This action was originally intended to exercise the balance of the body, but it also requires us to have certain stability, otherwise it is easy to fall when standing on one foot. Therefore, everyone must use some other methods to try to stabilize their center of gravity before doing this action, and it is also possible to do more warm-up exercises.

Action 2: Lie on the yoga mat, put your hands straight on the ground in front of your body, and handle your palms freely. You can completely stick to the ground or clap your hands, just do it according to your usual habits; Legs are separated by a certain distance, thighs are on the ground, calves are off the ground, only toes are on the ground; Inhale and abdomen, shoulders sink and open back, body and head lean back slightly.

This action can not only improve the hunchback with round shoulders, but also solve the problem of head leaning forward by the way. If you have these two questions, then put this action into your daily training plan as soon as possible! If you persist for a long time, your temperament will definitely improve a lot!

Action 3: find a wall with friction as support and do handstand with both hands on the ground; The buttocks are attached to the wall, one leg is straight forward, the other leg is bent, and the sole of the foot is in seamless contact with the wall; Inhale and abdomen, and keep your eyes on the ground.

This action needs a certain foundation, especially in the process of handstand, the arm strength should also be in place, otherwise it is easy to get hurt. In addition, the choice of external factors is also very important. When choosing a wall, you must choose a wall with a large friction coefficient, so that the anti-slip effect will be much better and it will be more helpful to everyone's yoga career.

Action 4: find a long pillow to lie on, bend your hands on your sides, and keep your forearms parallel to the ground; Kneel on the yoga mat with toes facing each other; Hip lifting, almost as high as a pillow, looks very comfortable, so it really helps us relax and open our shoulders and beautiful back at the same time. A hard day's work makes us exhausted, but this action can make us glow and keep a childlike innocence. What are you hesitating about?

What action can open shoulders and beautiful back 3 double angles C.

Holding hands behind your back is the most common shoulder stretching action in yoga, mainly because it is simple, easy to do and effective.

Stand with your feet apart, stretch your arms and cross your fingers behind your back. Inhale, lengthen the trunk, exhale, and pull back the upper arm. Inhale, hold out your chest, exhale, and slowly bend forward. After folding forward, continue to pull the upper arm and scapula to the ground. Stretch your back neck and take five deep breaths. To quit, loosen your fingers and put your hands on your hips. Return to the standing position.

Eagle arm

This pose stretches the trapezius muscle. The tension between shoulders, arms and shoulder blades is also very strong.

Stand (or sit), stretch your hands forward and straighten your arms forward. The left elbow crosses at the top right. Bend two elbows, palms facing each other, fingers straight up. Two palms touching each other. Finger pointing up the center. Inhale and lift your elbows. Exhale and keep it away from your face. Keep breathing seven times. To quit, slowly lower your elbow, relax your arm, and then practice on the other side.

Cow-faced arm

This pose requires shoulder external rotation and hand internal rotation, and beginners can practice with the help of yoga belt.

Stand or sit on a yoga brick, straighten your spine, inhale, put your right palm back, and point your thumb to the right. Bend your right elbow and place the palm of your right hand on your upper back. Keep your left hand on your right elbow, and your elbow is close to your forehead. Inhale, chest out.

When you are ready, extend your left arm backward, and then turn your left palm back. Bend your left elbow slowly to pull your right hand. If your hands can touch each other, please hook them together, or grab a yoga belt between your hands. Hold your breath for a few minutes, and then quit changing sides.

Dolphin style

Dolphin-style opening of the upper back, while stretching the shoulders and outer arms.

In the desktop position, put your forearm on the floor and your elbow under your shoulder. Hands folded, fingers crossed. Press down the outer wrist and forearm, and then lift the shoulder off the ground. Lift your knees and move your hips back and forth. Keep your forearms parallel, open your fingers, press your elbows down, and lift your shoulders off the ground. Keep breathing a few times, then lower your knees and come to the baby rest room.

Puppy stretching exercise

This pose is basically a downward dog pose with little load, gently stretching the spine and opening the shoulders, chest, upper back and lower arms at the same time.